Lift Vault

Free Programs and Spreadsheets

Home » Programs

Latest Workout Program Spreadsheets

These are the most recently added workout program spreadsheets on Lift Vault.

Best Workout Splits: The Ultimate Guide

By
Last updated

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

“I’m running a 4-day upper/lower split.”

“I’m thinking about starting a PPL split.”

“I used to run a bro split. I don’t talk about that part of my life anymore.”

If you’ve heard things like this and wondered “…what the heck is a workout split?” Then you’ve come to the right place!

[Read more…]

6 Week High-Frequency Conjugate Powerlifting Program

By
Last updated
Experience level: ,
Weeks:
Periodization:

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a 6 week conjugate powerlifting program. It trains a wide variety of compound and isolation movements to build strength and develop muscle mass.

This program is described as a high-frequency, full-body training program. It was designed by Parakonan Training for the “humble-hungry” lifter: humble enough to know when to take weight off the bar and hungry enough to take what’s there.

[Read more…]

What is Powerbuilding?

By
Last updated

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

For the last several decades, a civil war has been raging within the strength training community.

On one side stands an army of thick-necked powerlifters uniformed in sweat-stained Westside Barbell t-shirts. On the other looms a legion of bodybuilders, jacked, tan, and displaying perfect symmetry as they pose threateningly with shakers full of creatine monohydrate and protein powder.

Those in the former camp argue that the pursuit of strength trumps all. Those in the latter cite the philosophy of aesthetics as their primary motivation for performing rep after punishing rep.

All the while, another, more rational subset of strength athletes has sat quietly on the sidelines pondering the obvious question: why can’t you have both?

[Read more…]

3 Day Chinese Olympic Weightlifting Program Spreadsheet

By
Last updated
Recommended by Lift Vault:
Experience level: ,
Weeks:
Periodization:
Meet prep program:
Program goal:
Uses RPE:
Uses 1RM Percentage(%):

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This Chinese Olympic weightlifting program is a 3 day, 4 week peaking block designed for competition preparation. It was originally designed for school-aged lifters that were only able to train 3 days per week.

Program Overview

  • 4 week peaking mesocycle
  • 3 training days per week
  • Trains a variety lifts, but is designed to peak the snatch and clean & jerk
  • Trained lifts include the snatch, clean & jerk, power snatch, power clean, snatch pull, clean pull, deadlift, Romanian deadlift, back squat, front squat, hang snatch, push press, and press.
[Read more…]

6 Day 8 Week Intermediate Olympic Weightlifting Program (Glenn Pendlay)

By
Last updated
Recommended by Lift Vault:
Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal:
Uses RPE:
Uses 1RM Percentage(%):

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a 6 day, 8 week Olympic weightlifting program originally shared by Glenn Pendlay. It was originally shared over the course of 8 weeks in 2015 on his blog. The program is designed to be run in preparation for a weightlifting competition and can be considered a peaking program. It is well suited for an average intermediate weightlifter.

Intermediate Olympic Weightlifting Program Overview

  • This is an 8 week program, 6 days of training per week.
  • It is designed for intermediate weightlifters.
  • It can be used to peak for a weightlifting competition.
  • It programs for the following lifts (1RM unless noted otherwise):
    • Back squat (5 rep max)
    • Front squat (3 rep max)
    • Push press (5 rep max)
    • Snatch from hip
    • Snatch from knee
    • Clean & Jerk
    • Clean & Jerk (from hip)
    • Clean & Jerk (from knee)
    • Clean
    • Overhead Press
    • Power Snatch
    • Power Clean
  • The set and rep scheme is sets x reps (e.g. 2×3 means “2 sets of 3 reps”)
  • EMOM = every minute on the minute
[Read more…]

Torokhtiy 13 Week Olympic Weightlifting Program Spreadsheet (3 Day)

By
Last updated
Recommended by Lift Vault:
Experience level: ,
Meet prep program:
Program goal:
Uses RPE:
Uses 1RM Percentage(%):

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a 13 week 3 day Olympic weightlifting program designed by Oleksiy Torokhtiy. It is a well-rounded base program, training a variety of snatch variations, clean variations, and squat variations in addition to back accessories.

Program Overview

  • The program is 13 weeks long.
  • The program has 3 primary training days per week (Monday, Wednesday, Friday).
    • If you have extra time, you can perform the Tuesday, Thursday, or Saturday workouts, but they are optional.
  • There is a fair amount of exercise variety in the program, but here is general breakdown of exercise frequency for the three primary training days:
    • Back extensions: 3 times per week
    • Snatch + variations: 3 times per week
    • C&J + variations: 3 times per week
    • Squatting: 2 times per week
  • If you see an “X” it means to choose the weight yourself.
  • If you see “for technique” beside an exercise, it means to use less weight, slow the movement down, and focus on executing the lift with perfect form.
  • The rep scheme is weight x reps x sets.
[Read more…]

Glenn Pendlay Beginner Olympic Weightlifting Program Spreadsheet

By
Last updated
Recommended by Lift Vault:
Experience level:
Periodization:
Meet prep program:
Program goal:
Uses RPE:
Uses 1RM Percentage(%):

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is an Olympic weightlifting program outline for beginners. It was originally published by Glenn Pendlay in 2010 on his blog, which is now defunct. The article and program template have been reproduced here for archival purposes.

I also have created an accompanying spreadsheet that can be used to follow along with the program.

Program Overview

  • This program is for beginner Olympic weightlifters only.
    • The progression will be too rapid for more developed lifters to continually make progress.
  • The program consists of week A and week B training cycles, which can be repeated as long as the lifter is making progress.
  • Each training week is comprised of three training sessions.
  • These training sessions can be organized however you’d like, as long as recovery is adequate. Monday, Wednesday, and Friday is one logical sequence.
    • Other variations would likely work too. The most important question is if you feel recovered heading into each training session and are able to continually add weight on the bar. The answer to both should be “yes.” If not, sleep and nutrition should be assessed. Else, if the athlete has been running the program for several months, they may have exhausted this rapid linear progression and should move to another program with slower progression.
  • Each training session consists of a snatching exercise, a clean & jerk exercise, a squatting movement, and at least one “complex.”
    • A complex is several exercises performed sequentially, in a circuit, with minimal rest in between exercises.
    • Complexes can include plyometric exercises like box jumps or long jumps, ab exercises, lower back exercises (e.g. reverse hyperextensions, back extensions, planks), and conditioning work like high rep kettlebell snatches or swings. Prehab work like shoulder dislocations or band pull-aparts can work too.
[Read more…]

Takano 12 Week Olympic Weightlifting Program Spreadsheet

By
Last updated
Meet prep program:
Program goal:
Uses RPE:
Uses 1RM Percentage(%):

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a 12 week Olympic weightlifting program with 3 to 6 training days per week, depending upon your classification. It can be used by beginner, intermediate, and advanced weightlifters, as it provides programming for multiple lifter classifications.

This program can be used in preparation for a weightlifting competition.

The program has seemingly been attributed to Bob Takano, though I have no idea if he had anything to do with it or not. You can find the best of Takano’s thinking in his book: Weightlifting Programming: A Winning Coach’s Guide.

Program Overview

Here’s a quick breakdown of the program. You’ll find more detail in the spreadsheet and the notes below.

  • 12 week program
  • 3 to 6 training days per week
  • Appropriate for the following classifications: CIII, CII, CI, CMS
  • Main exercise movements
    • Hang Power Snatch
    • Behind the Neck Push Press (BTNPP)
    • Hang Power Clean
    • Back Squat
    • Snatch Deadlift
    • Press
  • Frequency for snatches, cleans, and jerks varies from 2-6 times per week, depending upon the lifter’s classification
  • Accessory movements are also included

It is important to note that weight, sets, and reps are denoted like this: (weight/reps) x sets.

For example, (100/4)x3 means to lift 100 kg for 3 sets of 4 reps. (Or 100 lbs – the units do not matter).

[Read more…]

Deathdealer Strength Program Spreadsheet

By
Last updated
Experience level: ,
Weeks:
Periodization:
Meet prep program:
Program goal:
Uses RPE:
Uses 1RM Percentage(%):

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Deathdealer is a strength program influenced by 5/3/1 BBB and Simple Jack’d. Like 5/3/1, it is run in 3 week cycles, has one focus lift (i.e. T1 lift) per training session, and uses training maxes. Having a given number of goal reps for your T2 lift, to be completed in any number of sets, is borrowed from Simple Jack’d.

[Read more…]

Full Year of Powerlifting Programming

By
Last updated
Recommended by Lift Vault:
Experience level: ,
Weeks:
Periodization:
Meet prep program:
Program goal:
Uses RPE:
Uses 1RM Percentage(%):

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

David Woolson, strong and smart dude over at Brazos Valley Strength, has boldly declared that he intends to release free powerlifting programming over the next year.

[Read more…]